9 foods to AVOID in order to lose tummy fat
NO ONE wantsΒ a flabby or bloated tummy and having one can increase your risk of a whole heap of health problems.
Excess fat putsΒ pressure on the pancreas and other precious organs, so we have to be careful and make sure that our waist stays at a safe size.
Sometimes, itβs the food we eat that can cause that full, gassy feeling.
Hereβs a list of foods that may be contributing to your belly fat, so you may want to think about limiting or avoiding them…
And if you want to get serious about losing belly fat that join our 28 Day Weight Loss ChallengeΒ that has food plansΒ specifically chosen to help reduce belly fat too .
Elle TempleΒ (pictured above) from Perth lost 26kg* on our plans. Read her weight loss story here.
Ditch these 9 foods to get rid of tummy fat
1. Dairy products
Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom.
If you are feeling bloated, try limiting the amount of milk, cheese, yoghurt, and ice cream you eat, and see if that helps.
If it does, you donβt have to ditch dairy altogether. Drink lactose-free milk, or take Lactaid pills to help your body digest milk products.
2. Potato chips
One of your favourite snacks may be giving you belly fat. Most potato chip brands are cooked in hydrogenated oils.
This type of oil is called a trans-fat. Trans-fat is known to increase cholesterol, contribute to heart disease and increase weight.
Chips that donβt contain hydrogenated oil may have high amounts of fat from other oils theyβre fried in. There are baked and low fat potato chips on the market that make better choices.
However, be aware of the calorie count. High calories still contribute to tummy fat.
3. Soft drinks
Soda is not only unhealthy for you, it increases belly fat.
It has empty calories that add excess weight and also provides large amounts of sugars.
This sugar comes in the form of Β fructose and other additives. Your body has a hard time burning this sugar off, especially in the mid-section.
You may think that diet soft drink are better, but they also contain artificial sweeteners that contribute to bad health. Itβs best to drink pure water to lose your belly fat.
4. Processed baked goods
So convenient, so tasty (if weβre being honest here), but so not worth it.
Those pre-packaged mini muffins, doughnuts, and dessert cakes will add tons of calories and loads of unwanted sugar to your diet, plus they arenβt easy to digest.
These foods are bad on so many levels, because they are filled with high sugar content and preservatives for a longer shelf-life β they can literally sit there forever!
Sugar increases inflammation, which is not only bad for you but can also make you look puffy and bloated. Skip the wrapped stuff and grab fresh fruit for a sweet fix instead.
5.Β Fried foods
Deep fried chicken and french fries taste good, but they will not do your stomach any favour.
Fast food, for example, is usually greasy and has very little vitamins and minerals or fibre.
Instead, it is loaded with sodium and trans-fat which manifests itself in your tummy. If you must have fast food, choose more healthy options from the menu.
6.Β Margarine
Choose a small amount of regular butter or soft spread over margarine when topping foods or baking!
Margarine is usually loaded with trans-fat and is found in plenty of pastries, crackers, snack foods, and even microwave popcorn, so limit intake to keep cholesterol levels in check.
7. White flour and rice
Try to cut back on the white carbs if you are truly determined to see your belly vanish. Trade your white bread, flour, rice, and pasta for whole grain products such as brown bread and rice.
White carbs have already been processed and are therefore digested rapidly by the body to be stored as fat.
8. Cereals
Cereals are not necessarily bad for you, but some people usually double the serving size which means more is eaten than the box actually recommends.
So, if you find that your pants are getting a bit snug in the mornings, you might want to try weighing your cereal with a measuring cup before you start to gulp it down.
Also choose a nut milk like almond-milk, and avoid the temptation to add sugar.
9. Refined sweeteners and sugar
Refined sugar helps to raise the insulin level in the body which promotes the storage of fat. It also affects the immune system and makes it harder to fight off germs and diseases.
Why is bellyΒ fat so bad?
Belly fat and bloating can not only be uncomfortable and unsightly, but it can also be dangerous!
Losing belly fat doesnβt have to be solely a cosmetic goal; understanding the health issues linked to it can help motivate you.
TummyΒ fat is linked with cardiovascular disease, diabetes and cancer. Specifically itβs the deepest layer of belly fat βthe fat you canβt see or grab β that poses health risks.
Thatβs because these βvisceralβ fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk).
Think twice the next time you have to make a choice over that sweet pastry and your waistline.
5 top tips to help get rid of belly fat
1. Go fresh!
Cut out as much processed food as possible (anything in a packet, basically) and opt for plenty of fresh fruit, vegetables, nuts, seeds and lean meats.
Give this Fresh Chicken Caesar Salad a go for a light and delicious lunch or dinner!
2. Try our Healthy Mummy smoothies
OurΒ Stomach Fat Busting Healthy Mummy SmoothieΒ (pictured above)Β is aΒ healthy breakfast alternative. PlusΒ you are less likely to reach for fatty or sugary snacks for morning tea.
3. Cut down on sugar and alcohol
These are two key areas to focus on if you want to reduce stomach fat as they can cause bloating.
4. Get moving regularly
Daily exercise is a great way to shift tummy fat. A regular walk or jog, a segmentΒ and the exercises from the 28 Day Weight Loss ChallengeΒ are all great options.
5. Join the 28 Day Weight Loss Challenge!
OurΒ 28 Day Weight Loss ChallengeΒ is an affordable, customisable program designedΒ to help mums reach their weight loss goals and tackle their health.
Our Challenge entails:
- 28 days of at home exercise routines (no gym needed) β with video instruction
- Customisable and breastfeeding friendly meal plans
- Time-efficient exercises for busy mums β under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels
- Home to thousands ofΒ EASY-TO-MAKE recipes!
You can learn MORE about our 28 Day Weight Loss Challenge here.
Mums share their amazing Healthy Mummy transformations!
Cicily Goodwin- 35Kgs Lost
Mum of two Cicily started her journey with The Healthy Mummy in July 2016. In the first few months, she lost 20kgs by using TheΒ Healthy Mummy SmoothiesΒ twice a day and making theΒ 28 Day Weight Loss ChallengeΒ meals. She lost another 35kgs over the next year.
Cicily saysΒ βI started the year at 110kgs and got to 75kg!! The lifetime goal Iβve dreamed of my whole life!Β β
Cicily admits that her when she started her journey it was all about weight loss but after living a healthy lifestyle it became a lot more about happiness.
Zoe Terry β 41.7Kgs Lost
Zoe shares,Β βJuly 2019 β March 2020Β βΒ 41.1kgs gone and definitely not missed!Β I never thought I could do it. I never thought I would enjoy it. But Healthy Mummy has made it easy and fun!
I have found that 2 smoothies, 3 snacks and a healthy main meal paired with daily exercise is whatβs worked for me!β
Melissa Timmer β 37kgs Lost
The Healthy Mummy which has helped her take back control and within 18 months, she had lost a whopping 37 kg and has been maintaining her weight for three years.
Even though Melissaβs weight fluctuates up and down a little she saysΒ βI couldnβt care less because this journey is about being happy and if you feel happy in your skin, no matter how much you weigh or what size you are, thatβs all that matters.Β βWe are all different and beautiful so donβt be stuck on what scales say all the time.β
Tarryn Eames β 30Kg Lost
Tarryn says:-
- From 97KGS to 67KGS
- From a size 18/20 to a size 10/12
- From lethargic to energetic
- From miserable to genuinely happy
- From hating my body to appreciating it.
βAt the beginning of my journey,Β all I wanted was to lose weight. I never aimed to gain anything. However, all Iβve gained means more to me than the kilos that are now gone and the cms that have disappeared too. Somewhere along the way, I gained the energy to be able to play with my children and the confidence needed to do that in a public setting.
I gained many beautiful and like-minded friends. I gained confidence. I gained strength both physically and mentally. I gained self-love. I gained knowledge about nutrition and exercise. But most importantly I gained happiness.β
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